What to pack for your first Powerlifting Competition

Your first powerlifting competition. An exciting time. But also, a nerve-wracking time. The last thing you want to do is travel to your first competition and realise you forgot something important. There’s also more to bring than you might think, depending on how prepared you want to be. In this post I am going to go through a list of what you should bring and why. As well as some general good advice for packing for your first competition.

Equipment:

Singlet – At a powerlifting competition you are required to wear a singlet. Make sure you have a singlet (and have tried it on the make sure it fits). Otherwise, you won’t be allowed to lift.

Deadlift Socks – This one catches people out. You’re also required to wear deadlift socks for the deadlift. This is so people’s shins don’t bleed all over the bar.

T-shirt – For the squat and bench you have to wear a t-shirt underneath your singlet. T-shirt is optional for deadlifts. Some federations can be picky about what t-shirts are and aren’t allowed. So make sure you thoroughly read your federations rule book to ensure your equipment and clothing is allowed.

Belt – Technically not a requirement if you don’t already have and use one. But if you do use a belt, make sure you don’t forget to pack it. Otherwise, your total will be significantly lower than you planned it to be.

Squat Shoes – If you wear a certain pair of shoes to squat then make sure you pack it. Whether that’s specialised shoe’s purpose built for squatting, or just the shoes you find most comfortable and strong to squat in.

Deadlift Shoes – Exact same as the squat shoes. Some of you will use the same shoes for squatting and deadlift and benching, some of you will have different shoes for different lifts. Whatever shoes you use for each lift, make sure you pack them.

Wrist Wraps – For your squatting and your benching it’s important you remember your wrist wraps. Ensure you are using wrist wraps, and not wrist straps. As wrist straps are not allowed in most federations

Knee Sleeves – For your squatting. Forgetting these will cost you a lot of KGs on your squat. Ensure you read the rules to make sure knee sleeves are allowed as the BDFPA Federation count knee sleeves as equipped, not raw.

Powdered Chalk + Chalk Bag – Most competitions will provide chalk in a chalk bowl. But from my experience that chalk tends to run out fairly quickly. And there is the chance of cross contamination with talcum powder. You wouldn’t want to accidentally rub that all over your hands before a deadlift. Best to be safe and bring your own chalk in a chalk bag

Liquid Chalk – I always find it best to use liquid chalk first, let it dry, and then apply a chalk block. Especially if the communal chalk bowl is nowhere near the warmup room for deadlifts, then this will be handy to bring.

Underwear – Don’t forget to pack underwear, no one wants to see you freeballing in a tight singlet on the platform.  Make sure you read your federations rules on what underwear is and isn’t allowed. If you bring a kind that isn’t allowed, then they won’t let you lift.

Any warmup equipment – You want your warmups to be the exact same as in your training. So, if you use a foam roller, resistance bands, lacrosse balls, or anything for your warmups to get you feeling as good as possible then make sure to bring it with you.

Other Items:

Headphones – Competitions can be loud and fast paced places. Having headphones to zone in and block out the other noise can be extremely useful when preparing for your attempts.

Smelling Salts – This isn’t for everyone but if you do use smelling salts when going for PRs then make sure you bring yours. Don’t use it for all 9 attempts, just the important ones where you need a boost.

Spare Clothes – Bring spare t-shirts, trousers, socks, and underwear. 1. You never know what will happen. You might completely shit yourself on your opening squat. Literally. Having spare underwear would help a lot. 2. For after the competition, you’re don’t want to go back home in your singlet, bring clothes to change into after the competition.

Pen – Always useful to have for multiple reasons. Writing your opening numbers, signing autographs, etc.

Screwdriver for Belt – If you use a lever belt that can only be adjusted with a screwdriver, then it could be useful to bring one. You might feel looser, or more bloated on the day. You don’t want to be locked into 1 size for your belt. You might also prefer a looser or tighter feel depending on the lift you are doing.

Caffeine Drink – Having some sort of caffeinated drink can give you a great boost on the day. Whether that’s coffee (ensure you drink enough water) or an energy drink (too much can make you anxious and jittery). Whichever you choose, I’d try to make sure it’s something you’ve drank before. Just to make sure it agrees with your body and doesn’t cause any nasty side effects.

Trainers – You don’t really want to be walking around in your lifting shoes all day, so having some trainers with you will be useful with the in-between periods. Avoid lifting in trainers though, the squishy sole makes it pretty awful for lifting.

Phone Charger – Don’t want your phone to die while you are there. A portable charger works as well.

Water – Bring a lot of water. It will be a long day; your performance will suffer if you let yourself become dehydrated. You don’t need to down a litre before each attempt, but make sure you are having constant sips throughout the day.

Sugary Sweets – Although not the healthiest for everyday life, having some sugary sweets available on competition day can be handy for a top up on energy with fast acting sugars. Obviously don’t gorge out and eat 5 packets of your favourite sweets. But having some fruit pastilles or jelly babies can give you a little boost.

Food low in Fat – It is going to be a long day, depending on how many other competitors there are. You will need to eat during the competition. Try to make sure its something you’ve eaten regularly before and doesn’t cause bloating. As well as something that isn’t high in dietary fats as they can take a long time for the body to digest and turn into energy.

Toilet paper – It might sound ridiculous, but toilet paper or a packet of tissues can be a life saver. For if you spill anything, have a nosebleed, or the venues toilets don’t have paper. Multiple uses, handy to have.

Avoid using something for the first time at competition. By this I mean, don’t try using a new belt, or shoes, or any equipment for the very first time at competition. It won’t be broken in, it won’t be familiar to use, and you might during the middle of a lift that you don’t like it. Any equipment you bring should be well used in your training beforehand. I’d even recommend doing a full SBD day in your singlet before the competition, just to make sure it fits okay. The same goes with food and drink. Avoid having anything new on the day. You don’t know how your body will react. Last thing you want is to have diarrhoea right before you step out on the platform. Have food and drink your body is familiar with.

I don’t want to sound like your mum before your first day of school. But pack everything you can the night before. If you do it the morning of the competition you will be in a rush and probably forget something. Don’t let something so silly ruin your first competition. Pack your bag the night before. Write out a list on your phone of everything you will need and tick it off once you have packed it. Leave no stone unturned.

A bit of advice as well. At most competitions the officials will want to check your equipment before the competition starts. To make sure it all fits their rules, and you aren’t cheating. Make sure your equipment that needs to be checked, is easy to get to. If it’s all at the bottom of your bag underneath everything else, then that’s just going to be a huge hassle.

Your first competition can be stressful, so try to reduce any stress that you can. Make sure you have everything you need and go smash it.